12 foods that help lower blood pressure

By Team Coach| 3 months ago

What to eat if you suffer hypertension

Hypertension, also known as high blood pressure, is referred to as a silent killer.

There’s a good reason for this: it’s a major risk factor for kidney disease, heart failure, coronary heart disease, and stroke. And it’s very common; in 2012, almost 32 percent of Australian adults had hypertension.

If left uncontrolled, hypertension can lead to chronic conditions or even death.

The good news is that you can safely lower your blood pressure without medication. In some cases, you may need to combine your meds with lifestyle changes under the guidance of your doctor.

It’s always best to consult your physician, but with some simple lifestyle changes and a healthier diet, you can safely and naturally control your blood pressure.

Here's what to eat to reach your blood pressure goals.

Extra virgin olive oil

The secret to the diet’s success could lie in its liberal use of olive oil: a 2014 study suggested that a particular kind of fatty acid in the oil pairs up with compounds in some vegetables to lower blood pressure. (The lesson: splash olive oil on your salad.)

Beetroot

Beetroot is disgusting (yes it is, admit it), but it is good for you, and it’s a good low blood pressure food choice.

This vegetable is particularly high in compounds called nitrates, which your body converts to nitric oxide, which in turn helps regulate your blood pressure by opening up your blood vessels.

In 2012, an Australian study demonstrated that drinking beetroot juice lowers systolic blood pressure (the upper number on your reading, which indicates the pressure when your heart is pumping out blood), particularly for men. It’s a nutrient-rich food for high blood pressure.

The humble avo’s combination of nutrients, including potassium, “healthy” unsaturated fats and fibre is an ideal weapon against hypertension and metabolic syndrome.

Bananas

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Everyone knows bananas are loaded with potassium, a mineral that is great for lowering blood pressure — it essentially acts as a counterbalance to sodium, which raises blood pressure.

Bananas aren’t even close to being the food with the high potassium content: other sources include artichokes, sweet potatoes, and apricots. Make sure bananas - or one of these other foods - are part of your blood pressure diet.

Eggs

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Not so long ago, eggs were the enemy of heart health.

Now, experts believe they’re good for your cardiovascular system, including blood pressure: A 2013 study suggested a particular protein in egg whites lowers hypertension up to the same degree as some medications, so egg whites are helpful for a low blood pressure diet.

Tomatoes

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Tomatoes contain a compound called lycopene, which gives them their bright red colour.

Dark chocolate

Despite what you may think, dark chocolate is not a food to increase blood pressure – just the opposite.

Dark chocolate’s health benefits are made all the greater because, well, who doesn’t want an excuse to eat more chocolate?

A 2010 study by Australian researchers found dark chocolate can “significantly” reduce high blood pressure because of its concentration of flavanols, which increase production of that ever-handy nitric oxide. Dark chocolate is also high in magnesium, which is shown to have a modest positive benefit on hypertension.

Dairy foods (if they’re low fat)

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A 2011 study by an Australian team concluded that consuming low-fat dairy foods (particularly milk and yoghurt) reduces the risk of elevated blood pressure, making them ideal for a high blood pressure diet.

The researchers speculated that the saturated fat in dairy products could offset the benefits delivered by its other compounds, or that people who eat low-fat dairy are more likelier to have healthier lifestyles overall.

Watermelon

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A Florida State University study from 2014 suggested that watermelon (or at least an extract of watermelon’s nutrients) is a weapon against blood pressure, particularly in overweight people – making it a great food for those on a blood pressure diet. That finding backed up a 2010 study which also favoured watermelon.

"These findings suggest that this 'functional food' has a vasodilatory effect, and one that may prevent prehypertension from progressing to full-blown hypertension, a major risk factor for heart attacks and strokes,” said the lead researcher, Associate Professor Arturo Figueroa, in a statement.

Blueberries

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Blueberries are yet another food linked to a range of positive effects, and they’re an excellent food for high blood pressure.

A 2015 study found that those who ate the equivalent of a cup of blueberries every day lowered their blood pressure — and increased their levels of nitric oxide (that compound responsible for widening blood vessels).

Tea

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Every lover of herbal tea knows you feel calmer after drinking a cup, and you’re not just imagining the effect.

Whole grains

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Eating three portions of whole grains every day — a food group that includes rolled oats, brown bread and pasta, and brown rice and quinoa — reduces systolic blood pressure, and therefore reduces the risk of cardiovascular disease.

That was the outcome of a 2010 study by a British research team. This food group is great for a high blood pressure diet.